Hi Fam!
A question I’m often asked is, ”What can I do every day?” Great question! So keep reading;)
A LOT of us, for a variety of reasons, have a difficult time regulating our nervous system, and we get stuck in a “fight or flight” mode…think HIGH BODY TENSION and STRESS levels.
So, if our goal is LONGEVITY (to do what we want and love to do every day), it all starts by being able to reduce our unique body tension and stress. This will, in turn, allow our nervous system to settle down a bit and we’ll just be able to “LET GO”!
Our “ability” to LET GO is linked directly to how “safe” we feel interacting with our immediate environment.
And ROLLING is a practice that gives our brain and body that feeling of safety.
And when we feel safe, we can let our guard down, so our bodies and brains can relax and LET GO…an important attribute for living a happier, healthier life.
What I have for you today are two of my favorite varieties of rolling…specific toward our unique body shape.
Over time, with wear and tear, our body develops the “best” strategy possible to withstand the forces of gravity…so that we can do what we need and want to do every day.
And because of that, we’re all gonna develop different “SHAPES” or body types to help us do our thing.
Remember: NO right or wrong here…NO BEST POSTURE exists.
But the two most common shapes I see every day are those folks whose hips and lower back are constantly “pushing forward”…SQUEEZED…and those of us (like me) whose hips and lower back are constantly “arched”…STIFF.
Let’s get started!
Here’s what you’re gonna need:
-Clear/Comfortable space.
-Something for your head/neck
-Foam roller
Here’s what you’re gonna do:
🌬️FULL MOUTH EXHALE at the start of each roll to get rid of some stale air
👃NASAL ONLY breathing throughout each move. Find your comfortable rhythm.
😴 Be your BEST LAZY SELF when performing these moves.
💤Move SLOWLY, EFFORTLESSLY, EASILY. Be LAZY. Feel like you’re doing NOTHING;)
❤️Allow yourself to REST
Check out my video below. Pick your best option. 🔊 Sound ON!
1) Squeezed Roll
-Lie on your RIGHT SIDE. Head/Neck comfortable
-Place lower LEFT LEG on the roller, with your knee below hip as demonstrated
-Place LEFT ARM across your chest as demonstrated
-RIGHT ARM positioned as demonstrated
💡Maintain your best LINE between your NOSE, CHEST, and ZIPPER
-This line moves SLOWLY toward the ground as your left leg rolls forward.
-Return back to your RIGHT SIDE
-Repeat: 20-25x/RIGHT SIDE ONLY
2) Stiff Roll
-Lie on your RIGHT SIDE, facing the ground.
-Head on cushion/pillow. BOTTOM LEG straight. BOTTOM ARM bent. Palm up.
-TOP LEG forward/downward as demonstrated. KNEE below hip. FOOT on the ground.
-TOP ARM grips underside rib cage gently but firmly.
💡Maintain your best LINE between your NOSE, CHEST, and ZIPPER
-This line moves SLOWLY. TOP KNEE comes off the ground. TOP FOOT stays on the ground, as demonstrated.
-LET GO at the end of the roll (Best you can!)
-Repeat: 8-10x/SIDE
🧘 Transition into your day: Slow NASAL ONLY breathing
-Sit or lie down comfortably for 3-5 minutes and practice just following your breath.
Notice how you move and feel afterward. Any different than normal?
Dedicated to your health and longevity,
Mike
New to my approach to strength and longevity? Check out my practice for reducing overall body tension and engaging the relaxation response FIRST. Then sign up for a Complimentary Assessment & 1 Free Orientation Session! I promise, no gimmicks, no pressure… just a discussion about you! Let’s get you moving better and feeling stronger. CLICK HERE to learn more.
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